Injury time-out

What's the longest amount of time you've had to take off due to injury or bad health?

If you don't count pregnancy, mine is two months. I was diagnosed with a Femoroacetabular Impingement (FAI) and Labral tear (bursitis and other things) of my left hip back in 2012 and I had to take time off. There is a stack of information on the internet about labral tears (but it's pretty much a cartilage tear). If you want more to read more;
www.physioadvisor.com.au/10037350/labral-tear-hip-labral-tear-physioadvisor.htm
www.lifecare.com.au/hip-impingement.html
physioworks.com.au/injuries-conditions-1/hip-labral-tear

I thought I'd have to take a year off to have surgery and attempt rehabilitation so I could run again. I saw two different surgeons; the first one wanted to remove the labrum, shave the bone and reattach the labrum. The second surgeon decided I had enough hip instability mainly due to being flexible and the ligaments around my hips being lax, and he suggested simply cleaning up the labrum without shaving the bone. He recommended physiotherapy to work on strength and posture to help externally rotate and lift my hip into a position where the impingement could be alleviated. At that stage, I couldn't roll over in bed at night, I couldn't get out of a car, I couldn't cross my legs and generally I couldn't do much without a very painful impingement pain deep in my hip.

However the more time I spent with the physiotherapist and sports chiropractor, the more we all began to realise I could alleviate many of my symptoms through hip stabilising exercises. My hip stabilises were weak, my glutes were weak and I'd been stretching them, which was making it worse. My adductors and hip flexors needed to be stretched and my glutes and core needed to be strengthened. Dr. Brett Jarosz (chiro) from Optimize Sports Chiropractic (www.optimizesportschiropractic.com.au) and Simon Wigg from Wigg's Physiotherapy in Wantirna South worked with me for several months. I highly recommend both of them!

So, I'm not sure why it happened... probably a history of gymnastics, then two big babies (Atkinson big forehead gene! haha), abdominal separation and poor technique when running. On each strike, my foot spends too much time on the ground and I tend to sink in the hips (especially when I get tired). So after I began to manage the symptoms, I started researching running technique. I looked into 180 cadence (how many times your feet strike the ground in one minute), chi running (leaning forwards from the ankles) and mid-forefoot striking. There is obviously a little more to it but overall it's about biomechanics, having a foreword lean and lessening the pressure and impact on the hips and knees.
(runnersconnect.net/running-training-articles/heelstriking-running-cadence/)

I went to see Shaun Brewster from Brewster's running (www.brewstersrunning.com). We discussed my issues and we went for a casual jog together while he analysed my gait. He tweaked my running technique and recommended specific warm up exercises. I was really surprised that with some knowledge and commitment, I could actually perform daily activities without dropping to the ground like a sack of spuds! And even better, I could run again! Obviously the tear is still there, and I suspect my right hip has the same issues, however through strengthening, the symptoms and function of my hip, has improved.

Being told that I needed surgery is what prompted me to run a marathon; I figured if they were going to cut me, I may as well give them something to fix. Now that I feel stronger, have better function and less pain, there's no way I'm booking surgery. I'm going to keep running and entering events for as long as my body tells me I can. And by the time the road runs out, I'm hoping someone will have designed some fabulous, organic, super-bionic hip replacement (I'll probably need to order two of them!) Seriously though... I was prompted to write this post because I'm having a few weeks off to recover from minor surgery. And it helps to remind myself that as a human being, we can always find a way to adapt and come back from injury or bad health. It's simply a matter of how bad do you want it?

So, how bad do YOU want it?

My humble shoe review

I have no expertise or formal qualifications when it comes to shoes, feet or giving advice, and I haven't investigated other reviews for the shoes below. So feel free to move onto the next post... ;-) Below are my thoughts on each shoe and a picture which closest resembles the version I tried. I haven't included versions. The heel gradient and weight vary slightly between versions. Actually they can vary significantly but hopefully this gives you a rough idea.

Going back a decade or so, I always ran in Asics Kayano. I loved them! I ran in numerous pairs and raced a few 10km runs and half marathons in them. They are supportive but not controlling.

I dabbled in Mizuno for awhile because they reminded me of Kayanos, very light and seemed to fit my skinny foot. When I got pregnant my feet grew like the rest of me and I tried Asics 2070, which I was never really happy with. It was more a reflection on looking like the marshmallow man (with marshmallow man feet). Brooks hit the running scene with a bang and we had some contacts, so I started running in Brooks Glycerin back in 2010 (I think).

I ran in Glycerin for awhile and they were fine, a little chunkier than my old Kayanos but I wasn't too bothered. In 2011 (I think), I started wearing orthotics, for running only. I had a history of left leg issues; mainly ITB and glutes but I'd also started with lateral foot pain. I was a neutral striker when walking, but when I ran I hit the ground on the outside of my left foot. So I started wearing a very rigid orthotic that rolled my foot inwards and alleviated the pain. To cut a long story short, about a year later I had a MRI that showed a labral tear in my left hip and surgery was the only option (with 12 months recovery). I did what I always do... I started researching alternatives. As well as strengthening and stretching, I looked into technique... 180 cadence, chi running and forefoot striking. There was no way I could mid-forefoot strike in orthotics. In fact, it made sense that the orthotics had contributed to the labral tear because they forced my hip in. I had to get back to basics and start again. So the door opened to countless choices of running shoes. And rather than being overwhelmed, I was super excited!

Shoes I've tried in the last two years: - 

Brooks Ariel - they were a great transition shoe from very rigid orthotics to a shoe with a lower heel gradient. Ariels are built for comfort and stability. They are very supportive and the cushioning is amazing. The heel gradient is 12mm and weight is 12.3oz. I never intended on wearing these shoes for very long, they are the opposite to what I was trying to achieve, however they were the perfect transition shoe.

Brooks Vapor - I bought the Vapors because I wasn't ready for a neutral shoe however I wanted a shoe with less cushioning and support than Ariels, so my foot could start doing more of the work naturally. Vapors are a more basic shoe, more suitable for beginners. Personally I didn't like them; they weren't comfortable. The heel gradient is 10mm and weight is 9.3oz. I didn't wear Vapors for very long. 

Brooks Flow - Flow are shoes that I walk in, to allow my feet to work more, and lengthen my calf muscles after being in a higher heel gradient for so long. The heel gradient is only 4mm and weight is 6.8oz. They are wide at the front of the foot, which makes them feel a bit loose. For this reason, I would only wear them casually and I have to ensure they are tight around the ankle. 

Tevasphere Speed - I bought Tevas for my first trail run. I didn't know where to start but I found myself at Kathmandu and they were the only pair of trail running shoes. They appealed to my curiosity. Tevas have an interesting section in the middle of the sole designed to provide more stability. The sole appeared to have reasonable grip. I ran a 28km trail run in them and had blisters (which have since been fixed by wearing Injini socks - but that's for another post!) I'm not a huge fan of Tevas because there is still too much shoe and sole. However the shoe is very light (around 10oz) and relatively flexible. They are also quick drying.

Mizuno Inspire - I tried Mizuno Inspire as the next step after Brooks Vapors. I really like Mizunos. They are generally light, less bulky, less shoe and they seem to fit my narrow feet. The heel gradient is 10-12mm (has changed a bit) and the weight is 8oz. Inspires are supportive but not controlling. They were my last supportive shoe before attempting a neutral runner. I ran several 20km+ runs in these shoes.

Mizuno Sayonara - My favourite speed shoe! I love this shoe! It makes me feel like I'm running quicker. It doesn't provide the same cushioning as other shoes so I've only run 10km or less. They are neutral shoes. The heel gradient is 10mm and weight 8oz (although I have also read 7.1oz). The shoes are light and awesome, however I wouldn't recommend them for long training runs.  

New Balance 890 - New Balance are generally a wider fitting shoe and for that reason, I'd never tried them before. I decided to give them a go because they are very light. They are a neutral shoe, the heel gradient is 8mm and weight is 9.5oz. I loved the lightness and flexibility of the shoe, however I had to tie them tightly around my ankle because they felt too loose around the toes. They caused pain at the front of my ankle and I couldn't keep wearing them. I was disappointed to give them up because they were also a lower heel gradient. I ran several 30km runs in these shoes. (I later went on to buy version 4 and I really appreciate the tongue being bulkier, it seemed to help cushion the front of my ankle and worked well for me!) I think New balance 890 will be my shoe of choice moving forward!

New Balance 3090 - I bought these shoes because they were on sale! (haha) They are (what I would consider) the first minimalist shoe that I've tried, however like Brooks Flow I would only wear them casually and I have to ensure they are tight around the ankle. The heel gradient is 4mm and weight is 6.3oz. The tread is interesting; kind of bumpy without feeling bulky.

  

Brooks Glycerin - Glycerin 11s were shoes I wore years ago but mostly with orthotics. Even though they are neutral, they are still more bulk, shoe and sole than I like. I find all Brooks shoes are like this. However, when I am prone to injuries, the more cushioning seems to help. The heel gradient is 10mm and weight is 9.6oz. I ran many 30km runs in these shoes and my first marathon (picture at the top of this post). (I later tried version 10 which was much heavier and the toe area much narrower. I couldn't wear them to run so used them as a work shoe!)

Inov8 Talon - Inov8 are a well-known trail running shoe. I was looking for a grippy trail shoe designed predominantly for soft, wet trails. These are the perfect shoes. The tread is almost like a football shoe! The only issue is most trails aren't all loose ground, wet and muddy. And these shoes are terrible on hard ground or made paths. I ran The Big Forest Run in them and sounded like an elephant whenever I passed someone. Also, the toe box is a little narrow so I would advise going up a size. The heel gradient is 6mm and weight is 7.5oz. 

Salomon Sensepro - These are the latest pair of shoes I purchased, and I was so excited to try them! I tried them on at Footpro in Malvern when I was looking for trail shoes (www.footpro.com.au). Salomon Sensepro are considered city to trail shoes, so better for dry, hard trails. The heel gradient is 6mm and weight is 8.5oz. When I tried them on I fell in-love. I was SO disappointed when I ran in them. I got blisters straight away on pretty much every toe. I tried to persevere and soften the shoe, but I soon realised they're very rigid and inflexible. I don't know how I got it so wrong in the store! I have an issue with trail runners, I just can't get it right! I know Salomon are world class and have a great reputation but they are NOT the shoe for me :(

Overall: - 

Obviously I'll give anything a go and over the years I've developed personal preferences but that's all it is. I don't believe one brand is better than another. And I wouldn't necessarily suggest one brand over another for someone else. For me, I generally don't like Brooks because there is simply too much shoe. They feel bigger and heavier. If you did decide to buy Brooks then I'd suggest the Glycerin because they are neutral. I understand some people pronate/supinate and may need support. But this entire shoe journey for me, has been about reclaiming my feet and strengthening my body to do the work. Wearing overly supportive shoes and orthotics has eased temporary pain but caused more weakness and injuries in the long run :( If you need orthotics, I would seek professional help in strengthening the areas of your feet/body that obviously need it. And progressing slowly to a more neutral shoe.

In saying all that, if you're happy running in orthotics or supportive shoes and you're not getting injured then whatever... I only started all this because I had significant injuries.

I like Mizunos because they seem lighter and fit my feet better. If I was to buy Mizunos now, I'd buy the Rider (and maybe even Hitogami), because they are neutral, light shoes. Although I'm not sure on the heel gradient (some styles the heel gradient is quite high). I also really like the concept behind New Balance minimalist shoes but I think my feet are too skinny, and perhaps I'm not quite ready for minimalist. I'm really liking the latest version of New Balance 890! Trail running is a completely different genre and I'm only just beginning to investigate, but so far I'm not a fan of Tevasphere (innovative but missed the mark for me because I couldn't feel the ground), I like Inov8 Talon but I don't think I'm that hardcore and I was really disappointed in Salomon. 

If you have any experiences you'd like to share, I'd love to hear about it :)

* BTW - If you need a way to support your addiction of buying shoes, sell your old pairs on eBay! It has definitely helped me ;-)